Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

Banded hamstring stretch

Pigeon stretch

Deadlift (Every :90 seconds x 6 sets
2 reps @ 88-90% )

Metcon (Time)

2 RFT:

20 Calorie Ski

20 Wallball

20 Calorie bike

Performance (Time)

4 RFT

9 Burpee pull up

12 Power snatch 95/65

15 Box jump over 24/20